The Zhanay Health Podcast
Gabriel Zhañay 40 episodes Oct 31, 2025
The Zhanay Health Podcast is aimed at former athletes and high-achieving parents who want to build a leaner, stronger body without giving up their lifestyle. Host Gabriel Zhañay, a high-performance health coach, and his co-host and wife Anna Zhañay cover simplified nutrition, smarter training and evidence-based strategies for lasting strength and longevity. Episodes blend frameworks, personal stories and real-world experiments, often exploring how Eastern philosophy meets modern fitness. Topics span exercise, plant-based nutrition, psychology, health and recovery, with the goal of integrating them into one unified approach. The show is based in Greenville, South Carolina, and serves clients remotely.
Episodes
Ep 1: Welcome to the Vegan Body Lab! (*-> Zhanay Health)
Welcome to the Vegan Body Lab Podcast!(*now Zhanay Health -> check out episode 30 for recent update!) Ep 30: https://plinkhq.com/i/1847176414/e/1000773162380In today’s episode, we explore the VBL Podcast goals. Gabriel also shares his personal background story. We discuss the main pillars of the podcast. You'll learn about the show's future and what to expect next. There's a special s
Ep 2: Why 95% of humans struggle with fitness (pull this lever)
In today’s episode, we explore how to drop body fat and get lean using plants. Gabriel also shares his frameworks, fitness journey, and his most significant insights on dropping weight. You'll also learn what the ONE main lever is to pull for consistent and sustainable fat-loss and how to implement this in your fitness for the best results. Here's what we cover:- Gabriel's weight-ga
Ep 3: The hidden vegan protein playbook
In today’s episode, we explore how to create a vegan protein playbook that works for your fat loss and muscle-building goals. Gabriel talks about the importance of protein, his protein-focused journey, his healing journey, and how to master your protein playbook. You'll also learn how much protein you should eat and what the evidence says about protein intake (per goal). Here's what
Ep 4: The simple way to build real strength
In today’s episode, we explore how to create a fitness playbook that supports your fat-loss and muscle-building goals. Gabriel talks about the importance of strength training, how to do it correctly, and why a proper training setup can save you years of frustration. You'll also learn the ins and outs of lifting, why consistency matters, and the principles behind body transformation. 
Ep 5: The symptoms of perfectionism and overcoming a fixed mindset
In today’s episode, we explore how to overcome perfectionism and take consistent action without self-sabotage. Gabriel talks about the symptoms of perfectionism, the deeper layer of a fixed mindset, and the primary archetype that pulls the strings behind it. You'll also learn the steps to finally let go of perfectionism and observe yourself from a calm, centered place. Here's what w
Ep 6: The proven muscle building blueprint (minimal time)
In today’s episode, we explore how to build muscle and strength with a plant-based diet. Gabriel delves into muscle-building, explaining the exact mechanisms that drive muscle growth sustainably. You'll learn how muscle building actually works, how to build strength, and do this using the power of plants. Here's what we cover:- The different muscular systems- Why build muscle (espec
Ep 7: Nutrition expert healed her menstrual cycle, gut, and cystic acne... and later changed my life
In today’s episode, we speak with nutrition expert and co-host Anna Zhanay about her health journey and origin story. Anna shares how she became plant-based, her struggles with her skin and confidence, and the core tenets of living a healthy life. You'll learn the guiding principle that rules Anna's life (that you can adopt too), why pharmaceuticals overpromise and underdeliver, and how
Ep 8: Use these 7 high performance habits to get in shape
In today’s episode, we dive into the simplicity of the right habits without external trackers. Fitness doesn't need to be hard, but it does need to follow the correct principles. Gabriel shares practical habits for the busy holiday season, the start of the New Year, or any busy period. You'll learn seven simple habits you can use no matter what season you're in while getting leaner
Ep 9: A reliable system for fitness goal-setting (your 2026 roadmap)
In today’s episode, we dive into a proven, reliable system for creating a highly effective annual goal-setting plan that works. Fitness doesn't need to be hard, but it does need to follow the correct principles. Gabriel shares a simple system he's used for years to reverse engineer his goals from start to finish. You'll learn his exact goal-setting methodology and how to create your
Ep 10: How to drop your next 10 pounds (without breaking your body)
In today’s episode, we discuss effective strategies for weight loss and emphasize the importance of understanding body composition. We also talk about setting realistic goals and creating a sustainable caloric deficit. Gabriel outlines the gold standard for fat loss, the importance of resistance training, and an approach to your health from a holistic perspective. Here's what we cov
Ep 11: Health pivots during mid-life and behavioral shifts that last | Michele Olender
In this episode, Gabriel interviews Michele Olender, a certified life coach and podcaster, who shares her transformative health journey after significant health concerns in her family.They discuss the challenges and benefits of adopting a plant-based lifestyle, the importance of community support, and the psychological aspects of dietary change.Michele emphasizes the need for a growth mindset, the
Ep 12: The invisible mechanism sabotaging your fitness results
In this episode, Gabriel defines a plateau, explains the concept of metabolic adaptation, and emphasizes the importance of patience in achieving results.He also introduces the 4:1 ratio for weight-loss phases and highlights the importance of tracking progress beyond nutrition alone. He presents a plateau flowchart as a troubleshooting guide and shares next steps for overcoming plateaus, sharing pr
Ep 13: From trauma to transformation, restorative breathing, and raw vegan | Bryan Mirabella
In this episode, Gabriel interviews Bryan Mirabella, who shares his transformative journey from a challenging childhood marked by health issues and trauma to becoming a restorative breath instructor. He discusses the importance of understanding breath work beyond its common definitions, the impact of childhood experiences on health, and the role of nutrition and neurological insights in healing. H
Ep 14: The most underrated nutrition pyramid of all time | US government guidelines are upside down
In this episode, Gabriel discusses the recent updates to the U.S. dietary guidelines and critiques the government nutrition pyramid. He emphasizes the importance of evidence-based nutrition, the role of behavioral change in health, and introduces Dr. Eric Helms' nutrition pyramid as a more effective framework for achieving health goals. The conversation also highlights Dr. T. Colin Campbell's rese
Ep 15: The strongest man on the East Coast and alt proteins | Dr. Bradie Crandall
In this episode, Gabriel is joined by Dr. Bradie Crandall, a PhD in chemical and biomolecular engineering and a top-tier plant-fueled strength athlete, who discusses the future of plant-based proteins, innovative biotech solutions for sustainable food production, and his journey in strength sports.Dr. Bradie shares how vegan athletes are breaking stereotypes and the groundbreaking potential of lab
Ep 16: Chemicals, toxins, and heavy metals | environmental health design
In this episode, Gabriel shares evidence-based research highlighting the dangers of everyday household goods. Things like mattresses, air fresheners, sofas, and more can be a concern if you don't protect yourself correctly. We discuss the effects of chemicals that are banned in other countries yet are still everywhere here in the States, and why environmental design can give you back high-quality
Ep 17: Australian-based health coach shares 20 year weight loss cycle | Kerryn Sawyer
In this conversation, Kerryn Sawyer shares her transformative journey from struggling with weight and identity to embracing a plant-based lifestyle and becoming a health coach. She discusses the challenges she faced in her marriage, the impact of health scares, and the importance of self-regulation and emotional awareness in achieving lasting change. Kerryn emphasizes the significance of building
Ep 18: How to disease-proof your body for life | a tribute to my abuelo
In this episode, Gabriel shares his experience of honoring his grandfather's life. He shares behind-the-scenes of what's been going on in the past few months and the lessons he learned about generational health. This is a personal episode and one that you'll want to bookmark for later; Gabriel also shares a step-by-step system to disease-proof your body for decades while feeling confident in your
Ep 19: The missing ingredient from 98% of fitness programs | Use this method
In this episode, Gabriel shares an unbreakable method to make sure you never lose momentum in your health or fitness again. Drawing on behavioral psychology from world-leading experts like James Clear, Gabriel simplifies health systems while creating an actionable plan to achieve high levels of health without burning out. Enjoy listening in. We covered:- The definition and importance of stan
Ep 20: Your doctor is treating the wrong problem | Dr. Rachel Stricker
In this conversation, I speak with Dr. Rachel Stricker, who shares her journey to becoming a naturopathic physician, her path to medicine, and the nuances that unite and separate allopathic from naturopathic medicine. Dr. Rachel Stricker is a licensed naturopathic physician and health educator with nearly two decades of experience in integrative primary care, health psychology, and movement-b
Ep 21: She teaches patients how to heal without drugs | Dr. Angela Solari
In this conversation, I speak with Dr. Angela Solari, who shares her journey to becoming a lifestyle medicine physician, moving from Peru to the States while training at the Bernard Center, one of the finest lifestyle medicine institutes. Dr. Angela Solari is a physician from Peru, certified in plant-based nutrition by George Washington University, and has been plant-based for the past 13 yea
Ep 22: How she won pro cards in strongman AND bodybuilding | Melissa Ficarra
In this conversation, I speak with Melissa, who shares her inspiring journey from nursing rotations to becoming a pro athlete and plant-based health advocate. Learn how a pivotal moment in the operating room sparked her passion for plant-based nutrition, fitness, and animal rights, along with insights into reversing chronic diseases and living a vibrant, healthy life.Melissa has spoken at pla
Ep 23: Avoid the health mistakes 98% of parents make
In this episode, Anna and Gabriel share simple yet unconventional systems for retaining health, strength, and nutrition systems even while traveling extensively across the planet over the past 6+ years and living on both Coasts. Leaning on practical principles like MED and psychological principles like the IVP from Precision Nutrition, they break down how to navigate health and fitness on the go,
Ep 24: The greatest gift you can give to your kids
In this episode, Anna and Gabriel share a legacy of health you can leave your family and kids. In a world that's focused more on productivity and pushing ourselves to the max, it's time to zig when others zag. Learn about the greatest gift you can leave your kids while creating the best health for yourself along the way. Enjoy listening in.We covered:- Family health history and its influence
Ep 25: He dropped 135 lbs eating plants...here's why | Fred Ford
In this conversation, I speak with Fred Ford as we discuss his journey from his highest weight of 350.2 pounds down to dropping 135 pounds using an unconventional yet powerful health system. Fred Ford is an international best-selling author, speaker, and transformation coach dedicated to helping individuals achieve sustainable weight loss, vibrant health, and high-performance living. He
Ep 26: Meet the man creating an integrated global health system | Craig Bullock
In this conversation, I speak with Craig Bullock, the founder of Alchemy Soul, a premium wellbeing operating system designed to help individuals build structure, discipline, and clarity through daily habits and guided systems.With over 15 years of experience in fitness, coaching, and wellness, Craig is a qualified fitness instructor (since 2009) and a lifelong martial artist. He has trained in box
Ep 27: She tried taking control of her autoimmune disease (results) | Karen Lee
In this conversation, I speak with Karen Lee, a retired intensive care nurse and award-winning plant-based nutritionist who has a passion for amazingly tasty food that’s also great for health. After a diagnosis of MS in 2016, she uses diet and lifestyle to manage her condition and shares this knowledge with others through her website – The Sensitive Foodie Kitchen – as well as workshops, talk
Ep 28: The China Study: Why high performers eat this way
In this episode, Anna and Gabriel discuss one of the most impactful nutrition studies done on human health. It's a deep dive into the China Study, which the New York Times called the 'grand prix of all epidemiological studies'. In a world driven by misinformation and nutrition nonsense, this episode will help simplify health and nutrition into a simple system you can apply to your life today. 
Ep 29: I spent 23 years living with psoriasis: this is how I'm healing
In this conversation, I pull back the curtains on my health journey and the chronic autoimmune condition that's plagued me for 23 years. I share the exact protocols I've been using, what I've tried in the past, and what's working for me right now. If you've struggled with a chronic health issue, autoimmune condition, or just want to be healthier, this episode is for you. Enjoy listening
Ep 30: A new chapter: The evolution of VFR to Zhanay Health
In this conversation, we share a new chapter for VFR into Zhanay Health.Anna and Gabriel discuss why this new shift is occurring, what the motivation is, and how the mission to help ambitious parents and people over 40 remains the same. If you want to get lean, strong, and healthy in minimal time without sacrificing your lifestyle or family time, this episode is for you. Enjoy listening
Ep 31: One-size-fits-all fitness plans always fail. Here's why | Dr. Cody Haun
In this conversation, I speak with Dr. Cody Haun, a leader in exercise science and sports physiology, exploring core principles of effective training, nutrition, recovery, and the future of personalized health through multi-omics technology. Dr. Cody Haun is a research scientist and CEO of Fitomics, with the vision of building the future of human optimization, where precision medicine meetspe
Ep 32: She tried every diet. Here's how she finally dropped 30 pounds
In this conversation, I speak with Vicki, a private 1:1 client inside Zhanay Health, about her journey to dropping 30 pounds of body fat while creating a brand-new health identity. This was a behind-the-scenes look at how we coach within ZH while creating a permanent, sustainable health transformation. Vicki is a VP at Election Software and Systems and a high-achieving parent over 40, wh
Ep 33: Why your macros keep failing you after 40 (and the fix)
In this conversation, Gabriel breaks down the world of calories and macros.In an industry that's fueled by confusion and overwhelm, especially in the health world, Gabriel helps simplify what actually moves the needle to drop body fat, build muscle, and set up your calories correctly. This is more of a technical episode that covers various scientific concepts, so enjoy the deep dive into nutr
Ep 34: A psychologist's approach to stop self-sabotage | Dr. Angela Crawford
In this conversation, I speak with Dr. Angela Crawford, a psychologist, educator, and award-winning author of 'The Vegan Transformation: A Journey to Heal Yourself and the World' (Lantern Publishing &Media, 2025). With over 25 years of clinical experience, she is passionate about bringingher expertise in psychology to empower people toward holistic health, emotional wellbeing, purpose, an
Ep 35: The perfectionist trap keeping you stuck after 40
In this conversation, Gabriel shares a simple 7-step roadmap to find your 'good enough'. In the health and fitness world, more is often seen as better. So is trying to make everything 'optimal'. Finding your good enough is knowing when to back off, create your minimum standards, and create high levels of health and performance while still living your life with your family, friends, and loved ones.
Ep 36: Stop fasting like this if you want to get lean (part 1)
In this conversation, Gabriel dives into the world of fasting. Over a decade ago, a method called the 'LeanGains' Method took the fitness world by storm. Some parts of this methodology helped, but others didn't. As usual, less is more when you're doing the right things. Absorb what's useful, discard what's not, and add what's uniquely yours. Today's episode is part 1 of a 2-part ser
Ep 37: The 'new' way to fast without burning out (part 2)
In this conversation, Gabriel dives into the world of chronobiology.'I used to think a calorie is just a calorie...but food is more than just calories and macros.' While what we eat is important, nutrient timing can play a massive role in how much body fat we drop (or keep) over time. If you've ever wondered how you can get leaner without constant dieting, learning how to reverse fast co
Ep 38: How to eat more food and still get leaner (part 1)
In this conversation, Gabriel dives into the art and science of diet breaks. Most people rely on sheer willpower to keep dropping weight, but that can be a major mistake when it comes to permanent, sustainable weight loss. If you care as much about keeping the weight off as you do about dropping it (especially body fat), using diet breaks correctly can be a huge upgrade to your health jo
Ep 39: How to eat more food and still get leaner (part 2)
In this conversation, Gabriel dives into the art and science of diet breaks. Most people rely on sheer willpower to keep dropping weight, but that can be a major mistake for long-term, sustainable weight loss. If you care as much about keeping the weight off as you do about dropping it (especially body fat), using diet breaks correctly can be a huge upgrade to your health journey. I
Ep 40: The best way to heal isn’t a pill, it’s your kitchen | Kimberly Kirschner
In this conversation, I speak with Kimberly Kirschner, founder of the Willow Star Haven Charitable Foundation (https://willowstarhaven.org). She owns and operates the Butterfly Ridge Mountain Retreat Bed and Breakfast and Wellness Retreat in upstate South Carolina. Kimberly earned a Master of Science in Nutrition and Integrative Health from Maryland University of Integrative Health and i
Ep 41: Only 6 layers: The secret to high performance health over 40 (part 1)
In this episode, Gabriel introduces the ZH6 Stack, a six-domain roadmap for building sustainable high-performance health, especially beyond 40. He explains why sequence and minimum standards matter, then outlines the domains: ecosystem design, regenerative health, plant-rich nutrition, leveraged exercise, integrative psychology, and internal cultivation.If you've ever been frustrated by not c
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